Comparing Nutrients in 7 ounces Blanched Almonds VS Dried Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Dried Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Blanched Almonds	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	40.4% 1171kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	3.36% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	124% 162g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	NA	38g per day for Men 19-50 years
Protein	76% 42.5g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Dried Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24.3% 97μg	54% 216μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	135% 122mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	314% 47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Dried Japanese Chestnuts	Recommended Dietary Allowance
Calcium	47% 468mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	289% 2.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	81.4% 6.5mg	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	320% 7.36mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	45% 1524mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.53% 19.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Dried Japanese Chestnuts:

• Blanched Almonds have 1.9 times more Vitamin B2 than Dried Japanese Chestnuts.
• While Dried Japanese Chestnuts contain 4.2 times more Vitamin B1, 1.5 times more Vitamin B5, 5.7 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Dried Japanese Chestnuts have similar amounts of Vitamin B3 per 7 oz.
• Both Blanched Almonds as well as Dried Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Dried Japanese Chestnuts:

• Blanched Almonds have 3.3 times more Calcium, 2.3 times more Magnesium and 2.8 times more Phosphorus than Dried Japanese Chestnuts.
• While Dried Japanese Chestnuts contain 1.3 times more Copper, 2 times more Manganese and 1.8 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Dried Japanese Chestnuts have similar amounts of Iron, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 1.6 times more Energy, 42.4 times more Fat, 21.6 times more Saturated Fat, 42.9 times more Omega 6 and 4.1 times more Protein than Dried Japanese Chestnuts.
• While Dried Japanese Chestnuts contain 7.8 times more Omega 3 and 4.4 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Dried Japanese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.